Routine Database

Exercise Database
Latihan Otot Bertantangan [Ago/Anta-gonist GOCENGFTW]

Shared By : akram.gymaniac

Information

Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 62 / 539

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Description

Program ini dibuat khusus untuk klien program Gymaniac Transform Yourself | Goceng/day – Goraturan ftw.

Untuk informasi lebih lanjut mohon kunjungi situs kami dengan link berikut: http://gymaniac.net/transform

 
Day 1 Torso A
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press 120 sec 8 4 Progress Chart

Back

Cable V Bar Pull Down 120 sec 10 5 Progress Chart

Chest

Dumbbell Bench Press 100 sec 10 4 Progress Chart

Back

Barbell Bent Over Row 100 sec 8 5 Progress Chart

Shoulders

Dumbbell Shoulder Press 120 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise 90 sec 10 3 Progress Chart
Day 2 Extremities B
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press 150 sec 10 5 Progress Chart

Back

Barbell Romanian Deadlift 120 sec 10 4 Progress Chart

Upper Legs

Leg Extensions 90 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls 90 sec 10 3 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl 90 sec 10 3 Progress Chart

Triceps

Cable Standing Triceps Extension 90 sec 10 3 Progress Chart
Day 4 Torso C
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press 100 sec 10 3 Progress Chart

Back

Barbell Reverse Grip Bent Over Row 90 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press 90 sec 10 3 Progress Chart

Back

Weighted Pull Ups 90 sec 10 3 Progress Chart

Chest

Dumbbell Straight Arm Pullover 90 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press 90 sec 10 3 Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly 60 sec 8 3 Progress Chart
Day 5 Extremities D
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat 150 sec 08 5 Progress Chart

Back

Barbell Deadlift 120 sec 10 4 Progress Chart

Upper Legs

Leg Extensions 90 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls 90 sec 10 3 Progress Chart

Biceps

Barbell Curl 90 sec 10 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press 90 sec 10 3 Progress Chart
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